Meal of the Day
TrainersEye · MMSx Authority
◈ Meal of Day ◆ Full Planner ◎ Session
Language:
Daily Calories:
Instructions: Select ONE option per meal (Option A or B). Includes Meat & Poultry.  |  Hydration: 3–4 litres water daily.  |  Oil: Measure ghee/oil strictly. Prefer lean cuts of meat.
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Anda Bhurji with Multigrain RotiEveryday Start Eggs scrambled with onion, tomato and green chilli, served with multigrain roti. 2 Eggs
1 Roti 3 Eggs
2 Roti 4 Eggs
2 Roti
1 glass Milk 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Chicken Keema Paratha with CurdStuffed Bread Wholewheat paratha stuffed with lean chicken keema and cooked with a measured spoon of oil. 1 Paratha
½ cup Curd 2 Parathas
¾ cup Curd 2 Parathas
1 cup Curd
1 Apple 		~380 kcal~505 kcal~630 kcal
P: 20g27g34g  |  C: 55g72g90g  |  F: 9g12g15g
☀️ Meal 2 — Lunch 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Chicken Curry with Steamed Rice & SaladMidday Anchor Bone-in chicken cooked in an onion-tomato curry, served with steamed rice and onion salad. 120g Chicken
½ cup Rice
1 bowl Salad 160g Chicken
¾ cup Rice
1 bowl Salad 200g Chicken
1 cup Rice
1 bowl Salad 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Surmai Rawa Fry with Solkadhi & RiceCoastal Plate Kingfish steaks coated in fine semolina and shallow-fried, served with solkadhi and a portion of rice. 120g Surmai
½ cup Rice
1 glass Solkadhi 160g Surmai
¾ cup Rice
1 glass Solkadhi 200g Surmai
1 cup Rice
1 glass Solkadhi 		~485 kcal~645 kcal~810 kcal
P: 26g35g44g  |  C: 70g93g116g  |  F: 11g15g19g
🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Boiled Egg Chaat with Chaat MasalaPortable Protein Boiled eggs quartered and tossed with onion, coriander, lemon and chaat masala. 2 Eggs 3 Eggs
1 Apple 4 Eggs
1 Apple 		~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Chicken Soup with CorianderWarm Break Clear chicken stock with shredded meat, pepper and coriander. 1.5 cups Soup 2 cups Soup
1 Guava 2.5 cups Soup
1 Guava 		~225 kcal~295 kcal~370 kcal
P: 12g16g20g  |  C: 28g38g48g  |  F: 7g9g11g
🌙 Meal 4 — Dinner 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Mutton Curry with Jowar RotiEvening Protein Mutton on the bone slow-cooked with onion and whole spices, served with sorghum roti. 110g Mutton
1 Jowar Roti 145g Mutton
2 Jowar Roti 180g Mutton
2 Jowar Roti
1 bowl Salad 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Egg Drop Rasam with RiceLight Close Beaten egg stirred into a pepper rasam, served with a small portion of rice. 2 cups Rasam
½ cup Rice 2.5 cups Rasam
¾ cup Rice 3 cups Rasam
1 cup Rice 		~420 kcal~555 kcal~690 kcal
P: 28g37g47g  |  C: 54g72g90g  |  F: 10g13g16g
Daily Total (approx.)
~2000kcal
~130gProtein
~200gCarbs
~75gFat

Tracking: Monitor weekly body weight and adjust portions by ±10% if metabolic goals are not progressing. Keep total cooking oil/ghee minimal and prioritize lean protein sources.

Nutraceutical Support: Formulated for metabolic optimization. Supplement with Berberine and Citrus Bergamot to prioritize lipid and craving control alongside this high-protein protocol.

Written/Suggested by the clinical team of MMSx Certified Professionals (MMSx Authority).

Disclaimer: This protocol is for educational purposes only. It does not constitute medical advice. Consult a physician before commencing any new nutritional or supplementation program.